Monday, March 21, 2016

The #SelfieSaturday #MotivatedMonday #FixThePlus


The good news offline is that I managed to get as low as 166 lbs this week and my body fat has slunk below 16 (15,9%) which still puts me in a prime position to win the Fat Out at work. My workouts in my home gym have been going swimmingly, as a matter of fact I have gotten my chest to ache like it did when I was a newbie. I wish the online world was going along as swimmingly, but as you all must know by now, the Plus System on Google is broken so I haven't been posting as much new stuff as I used to. Keep your fingers crossed on that one.

This week I started making videos of PowerBlock exercises, to go along with the BowFlex ones, so here are the first few that I posted. Have a great week folks ...

Biceps Curl (PowerBlocks Standard)
Elbow Flexion (in supination)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Muscle Actions: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of PowerBlocks (or Dumbbells), palms facing in towards your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one PowerBlock (or Dumbbell) up at a time in a smooth arc towards your shoulders, rotating your forearm so that your palm faces your shoulder at the top of the movement.
2. Hold for a count of two; then slowly lower the PowerBlock (or Dumbbell) back to the starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Curl the dumbbells up slowly - do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still. Make sure you do not sway backwards.
• Make sure you fully straighten your arms when you lower the PowerBlocks (or Dumbbells). Do not shorten the downwards phase.


Biceps Curl (PowerBlocks Reverse Grip)
Elbow Flexion (in pronation)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Muscle Actions: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of PowerBlocks (or Dumbbells), palms facing behind your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one PowerBlock (or Dumbbell) up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. Keep your palms facing down throughout the movement.
2. Hold for a count of two; then slowly lower the PowerBlock (or Dumbbell) back to the starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Curl the PowerBlocks (or Dumbbells) up slowly. Do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still. Make sure you do not sway backwards.
• Make sure you fully straighten your arms when you lower the PowerBlocks (or Dumbbells). Do not shorten the downwards phase.


Biceps Curl (PowerBlocks Hammer Grip)
Elbow Flexion (in supination)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Muscle Actions: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of PowerBlocks (or Dumbbells), palms facing in towards your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one PowerBlock (or Dumbbell) up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement.
2. Hold for a count of two; then slowly lower the PowerBlock (or Dumbbell) back to the starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Curl the PowerBlocks (or Dumbbells) up slowly. Do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still. Make sure you do not sway backwards.
• Make sure you fully straighten your arms when you lower the PowerBlocks (or Dumbbells). Do not shorten the downwards phase.


You can check out more arm exercises at the all new integrated ARM EXERCISE DIRECTORY ...